Powerful Protein

Often, my first nutrition recommendation to clients is to focus on eating high quality protein at every meal and snack. This habit transforms eating behavior like no other!

Protein, an essential (we can’t make it ourselves) macronutrient (we need it in large amounts), creates a solid foundation of nourishment and satisfaction at every meal. It creates our structure, enables movements, and is the basis of thousands of compounds in our body that enable us to live, and live well. 

In addition, protein promotes satiety and helps stabilize blood sugar, both of which help us feel fuller for longer between meals and reduce cravings. This is especially helpful for clients who are working on reducing energy intake to achieve a weight loss goal and those working on shifting tendencies to over consume snack foods.

Let’s explore how much protein we need, where to find it, and how to incorporate it into our day:

1. Protein Needs: The minimum recommendation for protein is 0.8g/kg of body weight. However, we need close to twice this much when we are highly active, as well as more as we age. Activity breaks down our muscles, and protein is essential for rebuilding and repair. Sarcopenia, or loss of muscle, begins in our 30’s and accelerates each decade. It is important to ensure that along with strength training, we are fueling our bodies with enough protein to stave off the muscle loss that naturally occurs as we age.

   If you enjoy crunching numbers, aim for between 0.75-1 gram of protein per pound of body weight each day. If you are more visual, try a palm size of protein 3 times per day at meals as well as protein source at every snack.

2. Protein Food Sources: 

1. High quality protein contains all 9 essential amino acids. High quality protein is found in animal derived sources as well as soy products:

   1. Cottage cheese

   2. Greek yogurt

   3. Eggs (Fun fact-egg whites are pure protein!)

   4. Chicken

   5. Fish

   6. Beef

   7. Pork

   8. Shellfish

   9. Protein powder

   10. Soy (edamame, tofu)

   11. Cheese (also a fat source)

2. Complementary proteins (plant based) can be combined to create a similar amino acid profile. This can be achieved by combining a legume with a grain or nut/seed. Many diets rooted in vegetarianism or veganism have these complementary proteins naturally in traditional dishes:

   Black bean and corn tortilla 

   1. Lentils and rice

   2. Peanut butter on sprouted bread

   3. Hummus (Chickpeas and sesame seeds)

3. Structuring your Day around Protein Try starting with at least 30 grams (or a medium to large palm)  per meal and 10 grams per snack: Here are some of Kim, Mike and Laura’s favorite ways to get protein into their meals:

1. Laura is a “disinterested chef” and prefers to have quick and easy options for protein at each meal:

   1. Breakfast: 2 hard boiled eggs plus 2 hard boiled egg whites on sprouted bread with an avocado and small tomato

   2. Lunch: 1 can of sardines over bagged lettuce with ¼ cup feta, ¼ cup dried fruit and seeds sprinkled in

   3. Snack: 1 cup plain greek yogurt with 2 Tbsp. PB2 (powdered peanut butter) and ½ banana

   4. Dinner: 3 frozen turkey meatballs, 1 cup high protein chickpea pasta, 1 cup mushrooms, and ½ cup pasta sauce

   5. Dessert: protein shake (Quest cookies and cream tastes a whole lot like a milkshake!)

      This daily plan provides a whopping 152g protein and 2000 Calories with less than 15 minutes of meal prep per meal.

2. Looking for a non-egg high protein breakfast? Try Kim’s yogurt protein bowls which incorporate berries, greek yogurt, milk or milk alternative, whey protein, nuts and seeds, granola, and spices.

3. Interested in experimenting with plant-based proteins? Mike’s wife Jodi is an expert chef who prefers to cook without recipes. Check out this steak-like Seitan (pictured above), a plant-based protein made of wheat gluten, for a “meaty” texture with all of the protein and none of the saturated fat.

One small step: Take action today and choose one high quality protein to crowd into your breakfast, lunch, dinner or snacks!